CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
3 rounds for time with a partner:
10 rope climbs (4.6 m)
20 burpee box jump-overs (51/61 cm)
30 overhead squats (34/52 kg)
COMPETE PROGRAMME
Strength II
Class
Midline
Snatch Balance (STRENGTH II
For load:
Snatch balance
1-1-1-1-1-1-1
– Rest 2:00-3:00 between sets.)
NOTES
Increase loading across as many sets as possible.
Take the bar out of a rack.
Begin the first set around 60-70% of your 1-rep-max overhead squat.
Metcon (Time)
MIDLINE
For time:
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
50 GHD hip extensions
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
NOTES
STIMULUS & GOALS
10:00-15:00.
No more than 2 sets on plank holds.
STRATEGY
Strict toes-to-rings | While performing this movement, focus on leaning back and pressing the rings to your toes.
GHD hip extensions | Focus on keeping your flat as you bend at the hips. Think about pulling your chest up away from the ground as your body gets closer to the ground.